Replies
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The difference between beginner and intermediate programs is that beginner programs are generally designed to get you to increase the weights fast until you eventually plateau a lot and need a different kind of training, including high reps lower weight, hypertrophy/strength days or blocks of each designed to increase your…
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How's this 'woo', anybody?
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In general the body is primed to gain muscle when your body fat is lower than 15% ish. 10-15% is a decent range to start bulking (at 10) and cutting (at 15). It's a tough call what you're asking though. I'd say try to figure out your body fat as well as you are able to, use several methods if you can, guessing is fine too.…
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lower your calories in. Attempt to keep training with weights at same level, if you drop in intensity, no big deal, you don't need much lifting to retain muscle that's already there.
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The short answer is that it will depend, but in general, you'll be talking about the 250-500 calories per day range. You will have to decide how much fat you are comfortable putting on with the muscle. It is coming on at about 53/47 muscle/fat for me. The most important thing you can do is start lifting right now, don't…
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I'm on team Garmin too. Started with a Vivosmart HR, really like it. Battery is about 4-5 days. I upgraded to a Fenix 3HR and a Garmin chest strap. The watch is big, bit I love it. Battery life is an issue though, it only lasts about TWO WEEKS!! :) I understand iwatch has to be charged every.single.day. :( Chest straps are…
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You've got it. The best way to correct your form on any exercise is to reduce the weight, or alternatively the rest period helps too. "But wait" you say, "won't decreasing the weight mean I'll be losing gains?" No, not necessarily. Anything over about %60 of your 1RM will get you gains and most importantly, lifting through…
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It probably isn't optimal, but I'm sure it can be done. Legs, like abs, can take a lot of volume. Again, probably not optimal.
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Both muscle growth and performance will be affected by a lack of adequate recovery. Lack of sleep has a big effect. No performance = no gains. Here's a short article that helps explain. Cortisol is something we want to minimize if possible for muscle growth.…
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Don't worry about it. Your body is so starved for energy and water it took that big meal and all that water and sucked it up into replacing the muscle glycogen, which in turn sucked up all that water at a 3:1 ratio. It's what your body wants, but no need to worry if you continue on the same path you're going. Except that…
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OP are you doing any other exercise? Cardio, Insanity or HIIT or running or anything else like that. SL5X5 is pretty demanding for strength and needs some pretty good recovery. Someone up there mentioned sleep, it's the single most important factor for recovery, then calories are. If you aren't eating or sleeping enough,…
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^this, Same for me. I've done both, gained better, and had more in me to lift heavy when I was eating throughout the day. Anecdotal I know, but still input I guess.
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Looks like you're on track. I don't really think there's much you can do about the waist increase. About 50% of your gains are going to be fat so inevitably for us guys it's fat around the waist. :disappointed:
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I'm your age and height, lost 42 lbs last year and got down from 25-30% to 12.5% at 130lbs. I wish I'd known to keep my protein high and lift within a structured system. Only started lifting 4 months ago. You're doing well. 1 g/lb body weight protein will be enough. Watch out for too much cardio. It's a bit catabolic, but…
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Whatever it is, it's got to be flexible. I like tight shorts personally, but then again, squating at home in my underwear is an option for me
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I like dry roasted Edamame, high in protein and fibre a great mix that fits most macros. Nuts might put you over your fat.
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Hey OP, it really is a simple task to gain weight as long as you have a good handle on how many calories you burn on a daily basis. Since you're using MFP, you'll have a reasonably ok way to track the number of calories you are eating. To roughly get the amount of calories you spend each day you can use an online…
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Let's say you grow to be an adult, and walk around a certain amount and your muscles grow to a certain point, and you continue walking around doing the same thing.... then your muscles stay the same. Because the stimulus (weight, volume, frequency) is the same, the response (muscle size, ability to recover, endurance) will…
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If you're not lifting to within 3 reps of failure, you're not doing anything. Still true today as it was 10 years ago, as long as you're lifting at %60 of your 1RM or greater.
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Having a calorie surplus is the main driver. The next driver is rest (for each different activity type strength vs cardio). Essentially the hormones created in your body by strength training (and the surplus) are telling it to build muscle. The cardio is using energy and the hormones are telling your body, get really lean…
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Have two Garmins love them both. Vivosmart HR on the low end and Fenix 3HR at the high end. Durable, fantastic, fully waterproof, great battery life. The Vivosmart HR+ has GPS too.
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10 lbs in just over a months time is a bulk. My bet is that when you got down to 112 you were dehydrated and had low glycogen and we never REALLY 112 lbs. You started to maintain, gained water and glycogen and poof, you gained 5 lbs, now you're measuring high. and you're actual weight is closer to 117 lbs. I don't think…
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No, you should not take steroids. Fire your trainer. Your weight gain is good. How old are you? You still growing? Can we please have your TDEE and and outline of your lifting program? The absolute maximum you can gain per year is about 12 kgs muscle plus 12 kgs fat. You are on track. Your trainer is stupid. Also, you do…
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It depends. Since you're really after the number of calories burned. Calories burned has a lot to do with what your heart is doing. This means that if you do a really intense 1 minute, it'll take 2 minutes or so for your heart to slow down, about the same as 3 minutes average work without rest. What this means is, it…
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I'd say if your comfortable with some uncertainty, just go with 12% for any calculations you need to make. or grab a BF scale and when it says 9.3% or something, just add 2.7% to every measurement from now on. You'll be able to track well enough with a method like that.
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Besides spending all that money on DEXA. The best way is just how you've described, your own investigation, with multiple methods. If some online calculators (involving tape measurements I'm assuming) have put you in a range, and you've had a look at some photos of others at the same height weight, and a good look in the…
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I've used the "skip breakfast" method with good success. It really helped me hit my daily calorie goal more easily than without. As for speed of fat loss, yeah it's faster, but only because it helps you meet your calorie goals I higher percentage of the time.
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Both of these are true and either maintenance or surplus right after a deficit are both ok as long as they meet your goals. If your main goal is to gain as much muscle as possible (maybe you're already at the top of your potential) and you can, or decide, to be ok with the additional fat then by all means jump into a…
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You are quite right, that's possibly only applying to men, but I'm not sure why it wouldn't apply since the basis is the insulin response, even though it won't be as pronounced as in men. Could be something to that though.
